CrossFit Ironside
Workout of the Day
Opt.1 -Test- 55%x5, 65%x3, 70%x2, 75%x1, 80%x1, 85%x5+
Opt. 2 -Build- 5x5 1 + ¼ quarter squats @ 55% of 1RM
Opt. 3 -Open Prep-
Sub shoulder press for Bench Press
Step-ups/Box Jumps
Inch worm to pushup/Wall Walks
Hang Cleans
Burpees
-Rest 1 min-
Rx 95/65
Rx+ 75/115
Each inch worm and Wall-walk = 5 reps
Large classes will share equipment. 1 person will start on the step ups/box jumps and finishes on the jerks. The other person will start on the Hang cleans and finish on the wall walks
3 Rounds
20/15 Calorie Row
12 Deficit Push-ups (25lbs. plate)
12 DB Rows
12 DB Curls
-Rest 1 min-
14 min cap
Strict Handstand Push-ups
Beginner: Negatives 5x3 (5 sec descent)
Intermediate: 5-5-5-5-5+
Advanced: 5+,5+,5+,5+,5+
Accumulate as many reps as possible over 5 sets. Rest 2+ minutes between sets
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